Here's How You Can Significantly Lower Your Heart Disease Risk in Under 5 Minutes
By moving a tiny bit more, you could lower your risk of heart disease by 14%.
The health benefits of walking are well-documented. Walking helps with everything from weight management and heart health to improved mood, and you've probably heard that you should aim for 10,000 steps a day—but that's not always attainable for older adults (nor is that number totally science-backed).
The good news is that according to new research, taking just 500 extra steps more than you usually do it is all takes to lower the risk of cardiovascular disease. And 500 steps can usually be taken in just under five minutes, so that doesn't sound so bad!
“This study is so important because research looking at steps and walking for exercise tends to focus on younger, healthier populations,” says Dr. Heather Shenkman, MD, interventional cardiologist. “The subjects in this study appear to have been significantly older, averaging only 3,500 steps per day. The article suggests that even small increases in walking an additional 500 steps lower the risk of cardiovascular disease by 14%. For someone who is fairly sedentary, an additional 500 steps per day is an achievable goal that should lead to health benefits.”
Exercise is well known to reduce cardiovascular risk by lowering blood pressure, assisting with weight management, blood sugar control and cholesterol reduction, Dr. Tamanna Singh, MD, Co-Director of the Sports Cardiology Center at Cleveland Clinic, explains. “As a result, any additional movement, even as little as 500 steps performed consistently over time can lead to risk reduction.”
One thing worth noting is that the concept of getting 10,000 steps per day goes back to 1965 when a Japanese company invented the "10,000 steps meter." Marketing led to this number becoming the "goal," but it's not really based on science, Dr. Singh adds.
How to Track Your Steps
If you don’t have a device that keeps track of your steps, like a fitness tracker or even your phone, there are other options.
Setting a timer for five minutes is one option to make sure you get in at least 500 extra steps each day.
You can also use landmarks, map out a route or go to a park that has mile markers. Distance is just one category when it comes to getting a sense of what your exercise dose is. Other things you can consider include frequency, intensity and duration, Dr. Singh explains.
Related: Here’s How Many Calories You Actually Burn Walking A Mile
“Most smartphones have a step tracker as part of their software,” says Dr. Shenkman. “However, it's not necessary to count steps in order to be more active. Think about adding a walk around the block, which would probably be 500 to 1,000 steps.”
Easy Ways To Add More Steps Throughout the Day
Thankfully, increasing your number of steps doesn’t have to be difficult.
“Walk up and down stairs, park in a distant parking spot from your destination, choose to walk to close landmarks rather than driving short (walkable) distances—[these are] excellent way[s] to reduce our own pollution [and] focus on sustainability of ourselves and earth,” says Dr. Singh.
You can also go to a shopping mall or Costco/Sam's Club and walk up and down the aisles. Hey, those are some big indoor spaces! Taking the stairs instead of the elevator can help too. Or, if you need to talk to someone, walk to their office or room for a face-to-face conversation—more personal, more socialization—rather than calling, texting or emailing, Dr. Singh states.
Long story short: Packing in a small number of extra steps per day can make a big difference. So do your best to make it happen!
Next up: Want to Improve Your Heart Health Quickly? Here's How, According to Doctors
Sources
Dr. Tamanna Singh, MD, Co-Director of Sports Cardiology Center at Cleveland Clinic
Dr. Heather Shenkman, MD, interventional cardiologist
